Issue 135 by topdoctormagazine

ISSUE 135

FEATURING

RICHARD MACDONALD Breathing Life into Bronze PG 29

EDITOR IN CHIEF Brianna Connors

CREATIVE DIRECTOR Aviana Roth

LEAD JOURNALIST Riley George

PROJECT COORDINATOR Lillian Myers

PODCAST COORDINATOR Justin Miller

MARKETING DIRECTOR Derek Archer

DIGITAL MEDIA DIRECTOR Hannah Townes

SOCIAL MEDIA SPECIALIST Lauren Rider

GRAPHIC DESIGNER Adara Wright

CONTRIBUTORS Yuko Tabasa, Ionuț Raicea, Gaye Newton, Louisa Emhof, Nathan Pipkin

A WORD FROM THE EDITOR Leading a healthy, well-balanced life is a challenging undertaking for many of us. New advancements in lifestyle or nutrition come to life daily, and the busy rhythm of our lives often prevents us from keeping up with what's fun and fresh. Here at Top Doctor Magazine, we are on a mission to bring these advancements to your attention and become a source of inspiration for those who want to live their lives to the fullest. Our contributors will constantly keep you up to speed with fresh, entertaining, and reliable content, from nutrition and travel to lifestyle choices! We hope that our handpicked ideas will guide you towards self-realization, self-improvement, and willingness to help those around you better themselves.

A Living Tree in your Living Room: Health

Benefits of a Real Christmas Tree

Healthier Ways to Drink

Eggnog

Sad for the Season? An Explanation for your Emotions Around the Holidays

Breathing Life into

Bronze

Discover What's in

Your Holiday Foods

Exercises to Do at Home When the Gym is Closed for the Holidays

TABLE OF CONTENTS

FEATURED STORYPG 29

Richard MacDonald BREATHING LIFE INTO BRONZE

A Living Tree in Your Living Room HEALTH BENEFITS OF A REAL CHRISTMAS TREE

Written by Gaye Newton

here are stockings over the fireplace, Grandma's recipes, gatherings of relatives and friends, shopping, wrapping paper, and so much more when the Christmas season is in full swing. Of course, you want a Christmas tree to decorate to perfection. Which tree do you choose? Each year, you have a choice between a real tree or an artificial one to hold your ornaments and memories. Depending on your preferences and circumstances, either can be justified. Of course, with an artificial tree, you get convenience. However, a real tree can provide additional benefits—physical and emotional —beyond being just a decoration. Americans annually buy 20 to 25 million real Christmas trees. Is yours one of them? If you're feeling on the fence, read on to learn the benefits of living Christmas trees.

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Artificial Trees People choose artificial trees for several reasons. First, they are convenient. A quick trip to a local store or an online order, a little assembly time, and you have your tree. As long as you have storage space, you can use them for years. Second, they won't aggravate specific allergies that make having a real tree difficult. Third, the wide variety in size, shape, and quality means you can find one for any space and budget. You can even get one in pink! According to the U.S. Department of Commerce, 85% of artificial trees are made in China. Most of them consist of metal or plastic, usually PVC, which may contain hazardous lead. Still, artificial trees remain a popular choice for many, even though other than avoiding allergies, they do not offer any health benefits.

Advantages of a Live Christmas Tree A live Christmas tree brought into your home is much more than just a pretty base for your ornaments. It is a piece of nature, a representation of life from the outside world. Being surrounded by a natural environment has been shown to positively affect a greater sense of wellbeing, reduced stress and fatigue, and increased creativity. Even having a house plant or two in your home can trigger these positive effects.

The Well-Known Benefits of Houseplants Studies show that houseplants offer many health benefits. Below are some of the findings:

People with plants in the room

may have better attention and

focus than those without.

Horticulture therapy can ease

symptoms of depression,

anxiety, dementia, and other

mental illnesses.

Plants may help speed

recovery from illness.

They produce oxygen and

take in carbon dioxide.

They can contribute to

improved mental health,

happiness, and a stronger

immune system.

And what about your real Christmas tree? Think of it as a giant house plant! It may be temporary, but it shares some of these benefits.

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Something Special About Pine Trees

that scent, those memories

A study in Japan drew similar conclusions specifically about coniferous trees (they have needles instead of leaves), including pine trees. They clean the air and support our immune systems. They can also encourage a sense of peace. Another study at Kansas State University found that the appealing pine scent can help defend against sinus infections, colds, and flu.

The robust scent of a Christmas tree fills the room with a sense of freshness and nature. You may say that it smells like Christmas. It does because the sense of smell is a powerful trigger for memories. The smell of apple pie can spark a memory of your grandmother who loved to bake. The scents of coffee and bacon can bring to mind relaxing Sunday mornings in your childhood home.

essential oil The Japan study produced evidence of even greater benefits of coniferous trees. Using essential oils diffused from trees, study participants benefited from an increased number of anti-cancer proteins and white blood cells that destroy viruses and tumors. While many medicinal claims are associated with pine essential oil, there is not enough data to be certain of the effects. However, inhaling the strong scent of your Christmas tree can undoubtedly improve your mood and help clear your sinuses.

This association between smell and memory (stronger than sight and memory) is so strong because, in the brain, odor information travels directly from the olfactory bulb to areas involving emotion and memory. The sense of smell is powerful in younger children, who form early associations between smells and memories that last through adulthood. Similarly, the scent of a pine tree in your living room can bring back distinct memories of yourself as a child learning the family's annual Christmas traditions and being awed by the magic of it all. Perhaps this is a connection you want your children to have. Positive memories like these can contribute to your emotional health. .

The Remains of the Day: Recycling Your Christmas Tree Though it will last for several years, an artificial tree will eventually need to be discarded. Unfortunately, it cannot be recycled and will sit in a landfill somewhere. A real tree, however, is a natural part of the Earth, and that is where it will ultimately return. A real tree can be shredded for mulch or compost, nourishing other plants and trees and giving you a green thumb. Another option is to donate your tree to a zoo or animal sanctuary. As long as the tree has no pesticides, tinsel, glitter, or anything else that can harm the animals, it can provide enrichment. For example, lions and tigers at Catty Shack Ranch in Florida, for example, treat the trees like giant toys. And in Tennessee, you can donate to the Elephant Sanctuary, where an elephant will kindly eat your tree. The big cats receive mental stimulation, and the elephants get a treat that provides nutrition and digestive aid. Unlike the fake trees, there are so many ways to recycle your real Christmas tree that can benefit the lives of other plants or animals.

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Conclusion With its natural pine scent, a real Christmas tree brings a bit of nature into your home. In addition to the gifts beneath its branches, your tree shares enhanced physical health and mental well-being with everyone in the house. And when the Christmas season is over, your live tree can nourish and give back to the world it came from.

Interested in more lifestyle articles? Visit us at Top Doctor Magazine.

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COMING SOON TO MIAMI

Eggnog HEALTHIER WAYS TO DRINK

f all holiday traditions that involve food, eggnog may be the most beloved. While the drink's origins are still being debated, it is believed that what we know as eggnog is inspired by a medieval European drink called "posset." Since the drink migrated from Europe, multiple variations have been created, gaining popularity because of its cozy creaminess and rich flavor. The classic eggnog today is a dairybased punch. Most recipes mix heavy cream, sugar, milk, egg whites, and raw egg yolks. Distilled spirits are added for the adults, and the eggnog is served chilled. Spices can also be used, and the most popular eggnog spices are nutmeg and cinnamon. So it's no surprise that this combination is delicious and has become a holiday staple for many people. As a result, we drink more than 135 million pounds of eggnog per year! But does eggnog come with a health risk? Read on to find out!

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WHAT'S WRONG WITH MY EGGNOG? The biggest potential problem from standard eggnog is food poisoning from raw eggs. In the words of Dr. James Rodgers, "Eggnog made with raw, unpasteurized eggs can contain salmonella, a leading cause of food poisoning." Salmonella causes around one million foodborne illnesses in the United States each year. Fortunately, there are several precautions you can take to avoid food poisoning. Before indulging, it's vital to be aware of traditional eggnog's high saturated fat and sugar content. As Dr. Eudene Harry says, "These are two of the things that we are most often counseled to limit in our diet, due to concerns about the increased risk of chronic illness such as diabetes and heart disease," which explains why eggnog is considered a significant contributor to holiday weight gain. The eggnog's cholesterol content is also significant. Dr. Melynda Barnes puts it realistically when she says, "The heavy cream, eggs, and sugar contribute to store-bought eggnog having 350 calories and 149 mg of cholesterol. To put that in perspective, that's as much cholesterol as two double cheeseburgers, two fries, and two soft drinks." Fortunately, part of the history of eggnog is altering the recipe as people see fit, making this exquisite drink healthier for those whose cholesterol levels are not too permissive.

HOW CAN I MAKE EGGNOG HEALTHIER? To begin, be sure that you're avoiding food poisoning, something easily achievable in two ways. The first is to buy eggnog from the grocery store. Eggnog sold in stores is usually pasteurized, but check the label to be sure. Your second option is to make your own eggnog, using either liquid eggs that have already been pasteurized or raw eggs. If you use raw eggs, avoid food poisoning by heating them to 160 degrees Fahrenheit.

using milk alternatives instead of heavy cream. Almond milk, skim milk, and coconut milk are all excellent options. Try using honey or maple syrup instead to cut down on the sugar content of your eggnog. Another option is to remove sugar altogether and create flavor with eggnog spices! The most popular options are nutmeg and cinnamon, which will benefit the eggnog's flavor and your health.

For the other health consequences of eggnog —the sugar and cholesterol we talked about earlier—the best switch you can make is .

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These popular spices of nutmeg and cinnamon contain health benefits that can help motivate drinking a healthier eggnog. First, Nutmeg contains powerful antioxidants that prevent cellular damage.

Like nutmeg, cinnamon is also an eggnog spice that contains antioxidants and anti-inflammatory qualities. It also contains anti-inflammatory and antibacterial properties, so this addition to your eggnog could lead you to feel healthier! Studies have also suggested that the eggnog spice may improve your mood, heart health, and blood sugar levels. But don't forget cinnamon! This popular eggnog spice also brings health advantages. Many of these benefits are from the compound cinnamaldehyde, which gives cinnamon its unique flavor and scent. Like nutmeg, cinnamon is also an eggnog spice that contains antioxidants and antiinflammatory qualities.

Your body's ability to repair tissues and fight infection could be improved by adding cinnamon to your diet. In addition, cinnamon can decrease insulin resistance, which is when the insulin hormone will be able to accomplish more in your body such as regulating your metabolism, your energy levels, and your blood sugar.

A PARTING REMINDER We hope you feel inspired to enjoy some eggnog this holiday season in a healthier way! It can be harmful in excessive amounts and with the wrong ingredients, but if you are aware of the risks and have the chance to make a health-conscious version of this classic drink, then there's nothing to worry about. In addition to its comforting and nostalgic flavor, eggnog spices like cinnamon and nutmeg will help you take control of your hormonal and heart health. Stay tuned to Top Doctor Magazine for more!

SAD FOR

THE SEASON? An Explanation for Your Emotions Around the Holidays

Written by Nathan Pipkin

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any people look forward to the holidays as a time to relax and celebrate with family and friends. The traditions of each holiday, the time off of work, and the chance to see family are all things to get excited about. This air of excitement and nostalgia makes it surprising to find out the holidays can be a time of extreme sadness.

For many people who struggle with mental illness, the holidays aren't a welcome time of cheer. In a study conducted by the National Alliance on Mental Illness, 64% of people with mental illnesses report that the holidays make their conditions worse. Yet at the same time,

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others look forward to the holidays every single year. What does this mean? Researchers have identified many different psychological reasons why the holiday season helps or harms our mental health, and we're going to explore a few of them today!

Why Would the Holidays Be Depressing? The first reason why many find the holidays difficult has been termed Seasonal Affective Disorder. Approximately 14% of Americans experience this condition every single year. While seasonal patterns of depression can apply to both winter and summer, people in northern parts of the globe are more likely to experience the wintertime variety because of the shorter days and longer nights.

It is relevant to acknowledge the winter months can be harder for our loved ones who already suffer from depression. Individuals who experience stronger feelings of depression in the wintertime report daytime fatigue, lack of interest in social activities, and feelings of hopelessness. Increased social expectations often bring on such feelings during the holidays because of all the events and the perception of others being unusually joyful. This is not to say that people who suffer from seasonal affective disorder want others to be unhappy. It is relevant to acknowledge the winter months can be harder for our loved ones who already suffer from depression.

Aside from seasonal affective disorder, there is another significant reason why holidays can be difficult. For people who have recently lost a family member or close friend, the nostalgia and traditions of holiday celebrations can be intense reminders of their loved one's absence. Even if we aren't grieving the death of a loved one, events such as breakups, divorce, or family estrangement can make it challenging to navigate the season. Dr. Suzanne Degges-White writes that "not everyone is lucky enough to have a family, intimate friend group, or neighbors to ensure that they feel a sense of connection and belonging."

What Can I Do About It? If we know that the holidays can be a time of increased sadness and stress, what can we do to prepare? First, learn how to say no. Everyone wants to take advantage of the time with friends and family, but committing to every party or event that comes your way is a recipe for stress. Your loved ones will understand that you can't be available for every outing or activity they'll be hosting, so choose which options are most important to you and gracefully decline the rest. Next, be sure to maintain your healthy habits. Whether we're talking about your diet, drinking, or sleep schedule, the freedom and mood of celebration that comes with the holidays make it easier to lose control. Instead, plan and commit to staying on top of these things. For example, eating a healthy snack before holiday meals will make it easier to stick to healthy portions. Moreover, fitting some exercise into your schedule each day can reduce your stress levels and help you sleep better. Such strategies may sound simple, but they can make a big difference in your holiday season experience.

What Exactly Makes Holidays Joyful? With that in mind, we should consider the psychological reasons for the benefit of the holidays. One of the biggest factors is nostalgia. Dr. Krystine Batcho says, "People feel more nostalgic during the holidays because many memories are reawakened, and relationships renewed. During the holidays, families and friends get together to celebrate and reconnect; they get caught up on one another's lives, reminisce, and browse through old photographs." This end-ofyear nostalgia can feel very meaningful and give a much-needed boost to our mood!

On top of nostalgia, the holidays are a time of rituals. The sense of familiarity and routine associated with rituals can provide a strong feeling of peace and security. As Dimitris Xygalatas, a professor of anthropology, explains, "Everyday life is stressful and full of uncertainty. Having a special time of the year when we know exactly what to do, the way we've always done it provides a comfortable sense of structure, control, and stability." These positive psychological effects can make the holidays a time to await with eagerness.

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A Parting Reminder Whether you look forward to the coming winter or you find that the holidays are a time of increased stress and sadness, there is hope! If you struggle with seasonal affective disorder, plenty of resources and strategies are designed to help you. Tips like maintaining your sleep schedule and being willing to say no can have a clear impact on our mental health during the holidays, and we owe it to our loved ones to share these ideas when they're having a difficult time. So enjoy this holiday season, and stay tuned to Top Doctor Magazine for more!

COMING SOON

CONFIDENCE IS

health

Art enables us to find ourselves and lose ourselves at the same time.

THOMAS MERTON

Breathing Life Into Bronze

BY LEANNE REINHOLD

or an artist it is simple: life is art, and art is life. But what about the rest of us? As our lives become more challenging, the pace faster and the stakes higher, anything that brings peace, clarity or enjoyment are more vital than ever. The beauty of art is that it can be uplifting, regardless of the content or intended meaning. Simply the act of contemplating something outside of the stream of our own concerns or taking the time to focus on an aesthetic pleasure, can provide balance in our lives. Richard MacDonald is an artist who embraces all these aspects of our shared humanity.

Inspiratio Heroic, 2016, Clay Female: 143 x 42 x 42 Male: 151 x 42 x 42

Convergence of Spires / Beauty & Passion Fall Show 2019

In his work you will see joy and anguish, love and loss, triumph and defeat. It is this emotional complexity that gives his work richness, depth, and universality. In an overarching sense, Richard MacDonald is an artist who focuses on the positive. The theme running through all his work is the idea that humanity is a glorious thing, a wondrously complex and beautiful combination of mood, feeling, and intellect. In the world of Richard MacDonald’s art, joy has a primary place, and the human spirit is driven by strength, courage, and an indomitable drive towards excellence.

No work of Richard MacDonald’s makes a clearer statement of this theme than the appropriately named “Joie de Vivre” series. This is a body of work that has at its core a magical trio of dancing figures. There is a lilting, musical quality to their composition. In formal terms, their spiral composition is Baroque in nature, which is the very essence of emotional expression in art. Holding musical instruments, they are dancing together in joyful spirit. The music we can imagine from their pipe, flute, and trumpet is other-worldly and delightful.

Joie de Vivre Draped, Life, 2007. Bronze, 82 x 68 x 55 inches, photo by Rick Pharaoh

All of Richard MacDonald’s gifts as an artist are expressed to the fullest in these works. We see the graceful anatomy that is flawless but not overstated, the original use of patina (color applied to the bronze with the heat of a blowtorch) which adds to the emotional tone, and an expressive use of the human form. Chronologically, this is an earlier work, and the impact it had on the art of the time, long unused to seeing this level of refinement and representation of the human body, cannot be overstated. From this point on, it became clear that Richard MacDonald was leading a revival of figurative sculpture.

Above: Richard MacDonald in his London Studio working with Steven McRae from The Royal Ballet as he performs a grand jeté, 2010, photo by Patrick Baldwin

Left: Duality, Two Thirds Life, Bronze, 2017, 50 x 24 x 28 Right: Use of patina on Allongé Male, 2011. Bronze Model: Maximo Califano, photo by Parish Kohanim

Some artists work within a narrow range, while others are wide ranging in the scope of their interests. Think of Picasso with his decades of changing styles, and Leonardo da Vinci creating everything from the Mona Lisa to the design of engineering marvels. Richard MacDonald is an artist with an expansive range. In his long and illustrious career, he has created monumental sculptures in bronze, designed architectural elements including outdoor plazas, lighting, water-features and stained-glass, and produced many paintings and drawings in various mediums. More importantly, his broad interests have led to the creation of many distinct genres in his figurative sculpture —and this makes him stand apart from his contemporaries. The theme of “Joie de Vivre” encompassed the mysterious dancing figures of the original trio, but also includes much-loved works like “The Red Dress” which features an exuberant, young ballerina. Other genres include an intriguing collection of works inspired by Mimes, and a series of golf-inspired figures relating to the creation of a monument for the 100th anniversary of the US Open.

Over a period of many years, Richard MacDonald has drawn inspiration from the ancient stories of classical mythology, creating memorable works that celebrate the undying love and devotion of Orpheo and Eurydices. Another signature piece based on mythology is the iconic composition called “The Three Graces”, which highlights aspects of feminine character and beauty. There are works of Classical ballet drawn from his time working closely on location with the Royal Ballet of London, and most recognizably, there is the sculpture relating to the creation of the monument for the Olympic Games in Atlanta called “The Flair” which depicts a gymnast in action.

We are all in this position of delicate balance as we juggle the complications of life. By contemplating his sculpture, we are drawn into the meditation of the deepest mysteries of human nature—how we love, how we struggle, and how we imagine our lives into being. No work exemplifies this better than the recent work called “Blind Faith”. This single piece has had tremendous impact. Richard MacDonald worked with a famous Cirque du Soleil performer, Viktor Kee, over a period of years. The artist created this piece by working with his usual intensity and was inspired to add the element of the cube as an unstable platform upon which the juggler is poised. We are all in this

The Flair, 1996. Bronze, 26 feet high. Monument for the 1996 Olympics permanently installed at Atlanta's Georgia International Plaza

position of delicate balance as we juggle the complications of life. The blindfold represents the unknown future which we must meet with faith and trust in ourselves. As a core idea, this resonates with many people, and the work “Blind Faith” rapidly became one of the artist’s best-known pieces. Committed to inspiring future generations of artists, Richard MacDonald is involved with numerous philanthropic pursuits and the development of the arts through mentoring programs and arts education in schools and universities.

A member of major international social and art associations, Richard MacDonald has received countless awards, honors, and professorships, including recognition by the United States Olympic Committee. He has the privilege of working with the greatest dancers and performers in the world, including those from Alvin Alley, American Dance Theatre, American Ballet Theatre, The Royal Ballet, and he was formerly in partnership with Cirque du Soleil. Whatever the genre, whatever the subject, Richard MacDonald is exploring our common humanity and our capacity for love, perseverance, faith, and hope. It is a singularly positive message for our times, and one that marks Richard MacDonald as a significant leader in figurative art in the 21st century. In the work of this artist, we can truly both lose and find ourselves.

Magnus Opus / An Evening Never Forgotten Scan below to view

Blind Faith, Third Life, 2007, 34.5 x 14.5 x 10.5 Model: Viktor Kee

Three Graces Fountain Column, Heroic, 1998. Bronze, 139 x 52 x 24 inches, photo by Rick Pharaoh

Photos by Ed Gregory, Patrick Baldwin, Rick Pharaoh, & Parish Kohanim

discover WHAT'S IN YOUR HOLIDAY FOODS

Written by

Nathan Pipkin

veryone looks forward to the holiday season as a time to relax and celebrate with family and friends. The weather, the time off of work, and the traditions all work together to make the holidays feel like the most special time of year. Whether we’re thinking of Thanksgiving, Christmas, Hanukkah, or New Year’s Eve, chances to gather together and celebrate are always something to look forward to. But those chances to celebrate are also when many lose control of their diets. If we’re committed to eating in ways that improve our health, the holidays are a time of extra precaution when it comes to food choices. And we’re here to help! Read on to discover which holiday foods could hurt you the most—and what to eat instead. We’re going to break our list down into beverages, sides, entrees, and desserts. By the end, you’ll be prepared to navigate the entire holiday menu!

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TO DRINK OR NOT TO DRINK? When you think of the holiday season, what beverage do you think of first? If you answered eggnog, you’re not alone! We drink 135 million pounds of it per year, so it’s no surprise that many different recipes have sprung up. Traditional eggnog, however, contains a high sugar content, a high saturated fat content, and a high cholesterol content. To indulge and take care of yourself simultaneously, try substituting the heavy cream with milk alternatives like almond milk or skim milk. Hot chocolate is another holiday beverage staple, which is why it might be a shock to hear that hot chocolate can contain as many as 330 calories and 45 grams of sugar. To avoid that excess sugar—which could contribute to weight gain, blood sugar issues, and an increased risk of heart disease—drink cinnamon tea instead of hot chocolate. Cinnamon can benefit your blood sugar, and the flavor will still put you in the holiday mood!

SIDES Of all the sides that come with a Thanksgiving or Christmas meal, mashed potatoes might be the simplest to make and easiest to recognize. However, this crowd-pleaser often calls for butter, sour cream, and heavy cream. All those calories and saturated fats mean white mashed potatoes can be a serious threat to your diet. Instead, try making mashed sweet potatoes. Sweet potatoes will provide the creamy consistency that we love about mashed potatoes without the extra heavy ingredients! If that wasn’t reason enough, sweet potatoes also bring lots of vitamin C, calcium, potassium, and iron. Next is the casserole! A necessary side at any holiday gathering, casseroles are easy to stick in the oven and easy to transport. What we need to watch out for here, though, is the sodium content. If you go with the standard green bean casserole, you could be getting 550 milligrams of sodium with each scoop. To avoid that, make a sweet potato casserole instead. This will bring the benefits of sweet potatoes that we discussed earlier, plus the easy cooking and serving of a casserole!

THE MAIN EVENT No Thanksgiving celebration would be complete without a turkey, and there’s no shortage of different recipes you can follow. But how should you choose a recipe while trying to take care of your health? The biggest category to avoid is the deep-fried turkey, which adds a lot of unnecessary fat. The healthier (and safer) method is oven-roasting, which takes a little bit longer but will be worth it in the end. The calories you save–especially if you don’t butter the turkey–will definitely make up for it.

If you and your loved ones will be following the tradition of holiday turkey, you should also know which part of the turkey is healthiest to eat. The easiest way to remember the answer is that white meat contains less fat and fewer calories than dark meat. While it may not look huge, the dark-meat heavy leg of the turkey contains about the amount of fat you’re supposed to eat in an entire day (54 grams). Eating the white meat instead will save you 45 calories and 6 grams of saturated fat for every three ounces of turkey.

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A PARTING REMINDER

DESSERT No matter which holiday we’re talking about, there will be plenty of pies on the table. But which are the healthiest? The clear winner is pumpkin pie, with its vitamin A and fiber. On average, a slice of pumpkin pie will come with 276 calories. Compare that to pecan pie, where just one slice contains 500 calories! Once we compare the calorie, fat, and sugar content of these two options, the choice is easy. Speaking of pies, there’s an excellent substitute for apple pie as well. While an apple pie will bring you an unnecessary amount of fat and sugar, baked apples will cut down on the fat and sugar while still providing a comforting, seasonal flavor. On top of that, baked apples are much easier to make!

During the festive parties and meals of the holiday season, it might not be easy to make healthconscious decisions. But you can do it! With these food comparisons in mind, all it takes to get out of the holidays feeling great is a little willpower. With recipes like almond milk eggnog, cinnamon tea, sweet potato casserole, oven-roasted turkey, pumpkin pie, and baked apples, your holiday menu can be delicious and help you start the next year off right. Stay tuned to Top Doctor Magazine for more!

Written by Yuko Tabasa

Exercises to do at Home When the Gym is Closed for the Holidays

he holidays are a great time to catch up with old friends, reunite with family, and reminisce about the past year. As the festivities and gatherings—whether via Zoom or in-person—start filling in our social calendar, it may get challenging to fit in a quick workout in between. Also, don't forget that we're still in the middle of a pandemic - which means that, depending on your location, gyms may be closed or allow limited access during this holiday season. Thankfully, there are many ways to stay active and minimize adding those holiday pounds. Below are 10 basic exercises you can do in the comfort of your home with minimal equipment in only about 30 minutes. Do these at least twice a week for thirty days, and you're sure to meet your holiday fitness quota!

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LUNGES Lunges work on large muscle groups in your body - including your thighs, core, and glutes. They help create lean muscle and reduce body fat. Aside from just being a good lower body strength exercise, they help you work on your balance. Stand with your feet shoulderwidth apart and keep your arms down at your sides. Step forward with your right leg and bend your right knee to a ninety-degree angle. Your right knee should be aligned with your right ankle as you bend down. Lift yourself off from your right foot and return to the starting position. Repeat with your left leg. This is one rep. Complete 10 reps for three sets.

PUSH-UPS Push-ups are great for building the strength needed to pick up your nephews and nieces during your holiday reunions! As a basic exercise when starting strength training, pushups help improve your posture, build muscle in your triceps, and strengthen the lower back and core when done properly. Like all exercises, doing the correct form is crucial to experiencing the effects of push-ups. If you find the traditional push-up form challenging at first, there are ways to modify it. Below are two ways on how to do a push-up:

TRADITIONAL PUSH-UP Get into a plank position. Tighten your core, pull your shoulders down and back, and keep your neck neutral. Bend your elbows and begin to lower your body down to the floor. Focus on keeping your elbows close to your body during the movement. As soon as your chest slightly grazes the floor, lift yourself with your arms (and not the momentum) and return to your plank. Complete three sets of as many reps as possible.

MODIFIED PUSH-UP Kneel on your mat, and put your hands directly under your shoulders. Tighten your core as you stretch your upper body, pull your shoulders down and back, and keep your neck neutral. Bend your elbows and begin to lower your body down to the floor. Focus on keeping your elbows close to your body during the movement. As soon as your chest slightly grazes the floor, lift yourself with your arms (and not the momentum) and return to your plank. Complete three sets of as many reps as possible.

For your first week, consider starting with at least five repetitions per set. Then, to avoid plateauing and to continue receiving the benefits of this exercise, gradually increase the number of repetitions in your pushups each week.

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SQUATS Probably the most popular exercise in the late 2010s and early 2020s, squats give your body more than just a great butt. Squats are a great lower body basic exercise due to the fact that they target your core, glutes, thighs, and legs while challenging your balance. They are also great in keeping your knees, tendons, and bones around your legs healthy—pretty helpful with all the Christmas decorations you'll be setting around your home! Stand straight with your feet slightly wider than shoulder-width apart. Keep your arms at your sides. Keep your core tight and keep your chest and chin up. Look forward and push your hips back and bend your knees as if you're going to sit in a chair. See that your knees are aligned with the ankles of your feet. Dropdown until your thighs are parallel to the ground. As you go down, bring your arms out in front of you in a comfortable position. Hold in the pose for one second, then rise from your core and return to the starting position. Complete three sets of 20 reps.

BICEP CURLS TO PUSH PRESS For this move, you may need a set of light dumbbells. However, if you don't have any at home, it's perfectly fine! Household items such as bottled water or canned food are equally good alternatives. This exercise is perfect for those sitting all day in front of a computer, especially in the age of working from home. Your triceps, biceps, and shoulders will thank you for giving them some TLC after a long day of work! Stand with your feet hip-width apart and keep your back straight. Hold your weight in one hand with your palm facing forward and your arm extended down to your side. Keep your elbow close to your body as you curl your bicep towards your chest. Do this in a slow and controlled motion - feel your bicep curl as the weight nears your arm. Next, turn your hand outward so your palm and wrist face against you, and you see your clenched fist. Lift the object upward above your head in a controlled motion. Extend your arm to the top. Slowly bring your item back down the same way you came until your hand is at your side in the starting position. Complete eight reps with one arm, then switch. Aim for three sets on both sides.

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SUPERMAN This move, as its name suggests, is not only fun, but it's also a killer move for your upper back. While Superman looks relatively easy compared to other moves, observing the proper form can easily give more sophisticated-looking moves a run for their money. Aside from working on your upper back muscles, you get to have the opportunity to work on your overhead mobility and activate your lats, the muscles needed for when you do deadlifts, pull-ups, and even bench presses. Lie on your stomach on your mat. Make sure that you have enough space in front of and behind you. Squeeze your glutes as you lift your arms and legs towards the ceiling at the same time. Hold the pose for one breath and go down to the original position in a controlled motion. Complete eight reps for three sets.

SINGLE LEG DEADLIFTS Here at Top Doctor Magazine, we love the multipurpose effect compound exercises have. This modified version of the deadlift works on your balance once more! On top of this balancing act, you get to work on your back, core, and legs. We recommend a dumbbell for this exercise, but if it's not available, take note from the earlier exercise and make do with what you have at home! Stand with a weight in your right hand and with your knees slightly bent. Hinging at the hips, begin to kick your left leg straight back behind you, lowering the dumbbell down toward the ground. When you reach a comfortable height with your left leg, slowly return to the starting position in a controlled motion, squeezing your right glute. Ensure that your pelvis stays square to the ground during the movement. Repeat 10 to 12 reps before moving the weight to your left hand and repeating the same steps on the left leg.

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BURPEES Burpees are infamous for being that one exercise everyone tries to avoid. Despite the infamy, there's a good reason why it's in many exercise lists (including this one!). Burpees are a great cardio and strength exercise! This move targets your major muscle groups, helps build your endurance, and works out your whole body. Most people can do 20 burpees in a minute, but you can do as many burpees as you can at your own pace. If you feel like burpees are such a chore, it may help you to know that this exercise is excellent at burning a lot of the holiday food you have been munching on. Stand shoulder-width apart and keep your arms down at your sides. With your hands out in front of you, start to squat down. When your hands reach the ground, pop your legs straight back into a push-up position. Jump your feet up to your palms while keeping your torso parallel to the ground. Get your feet as close to your hands as you can get, landing them outside your hands if necessary. Lift yourself and stand straight. Bring your arms above your head and jump. This is one rep. Complete three sets of ten reps as a beginner.

SIDE PLANKS Side planks are a great way to work on your obliques, lengthen your spine, and strengthen your core without stressing your back. In addition, the pose may challenge your balance on the mat, as you make sure you maintain an excellent form to reap the benefits of the pose. While we love the side plank here at Top Doctor, this may not be a good exercise for you if you are experiencing shoulder, arm, or core pain. Should such pain be present, avoid this exercise and proceed to the next. Lie on your right side with your left leg. Stack your left foot on top of your right leg and foot. Make sure you feel comfortable. If it is difficult, you may cross your legs and keep your right foot in front of your left foot. Prop your upper body by placing your right forearm on the ground, elbow directly under your shoulder. Tighten your core to stiffen your spine. Lift your hips and knees off the ground, forming a straight line with your body. Make sure your torso is not pushed forward in this pose. Return to start in a controlled manner. Repeat three sets of 10–15 reps on one side, then switch.

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PLANKS Planks are popular for a good reason: this simple isometric exercise works wonders for your body as a whole. It helps build your strength and stability, tone your abs, and can be done for at least a minute. Get on your mat on your knees. Keep your hands parallel to your shoulders, and keep your toes firmly planted on the ground, your back straight, and your core tight. Keep your chin slightly tucked and your gaze just in front of your hands. Take deep, controlled breaths while maintaining tension throughout your entire body, so your abs, shoulders, triceps, glutes, and quads are all engaged. Ensure that your body is in a straight line from your head to your feet. See to it that your core or buttocks are not rising above your head or legs. Complete two to three sets of 30-second holds to start.

GLUTE BRIDGES Finish strong by lying down on your mat with a glute bridge. This exercise primarily focuses on your gluteal muscles—your gluteus maximus, gluteus minimus, and gluteus medius. What sets this apart from other lower body exercises is that it doesn't strain your back. Lay on the floor with your knees bent, feet flat on the ground, and arms straight at your sides with your palms facing down. Pushing through your heels, raise your hips off the ground by squeezing your core, glutes, and hamstrings. Your upper back and shoulders should still be in contact with the ground, and your core down to your knees should form a straight line. Pause one to two seconds at the top and return to the starting position. Complete 10–12 reps for three sets. If you feel like having a challenge, you can add some weight through a barbell or add a resistance band through your legs.

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These workouts offer a great basic routine that we hope you can sustain during your holiday vacation! We made this routine with as little equipment and space needed as much as possible. However, if you're looking to add more challenges or are at an intermediate level already, feel free to add the following variations: Add five more repetitions to the exercise. Slowly introduce weights. You may use resistance bands, kettlebells, and dumbbells if they are available to you. Add a jump to your squats and lunges.

Staying fit doesn't need to be complicated. By sticking to the basic exercise poses, we can see that what matters most is not how complicated an exercise is. Instead, observing proper form and being consistent with your workout can do wonders for your body! We hope that this workout will keep you active—both mentally and physically—during this busy season of the year. From us here at Top Doctor Magazine, Happy Holidays!

Never underestimate the power you have to take your life in a new direction. - Germany Kent